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Your companion guide to the

SIX-WEEKKETTLEWORX BODYTRANSFORMATION

TM

FAT FREE IN 42DAYS

Your companion guide to the

SIX-WEEKKETTLEWORX BODYTRANSFORMATION

By Fitness Expert & Trainer to the Stars

Ryan Shanahan

TM

FAT FREE IN 42DAYS

This guide is for educational and informative purposes only

and is not intended as medical or professional advice.

Always consult your doctor before making any changes to

your diet. The use of diet and nutrition to control metabolic disorders

and disease is a very complicated science, and is not the purpose of

this guide. The purpose of this guide is to help healthy people reach

their cosmetic fitness goals by educating them in proper nutrition

while using the KettleWorx Program.

No health claims are made for this guide. This nutrition and exercise

guide will not help cure, heal, or correct any illness, metabolic

disorder, or medical condition. The author is not a medical doctor,

registered dietitian, or clinical nutritionist; the author is a fitness and

nutrition consultant.

If you have diabetes, chronic hypertension, high blood cholesterol,

cardiovascular disease, or any other medical condition or metabolic

disorder requiring special nutritional considerations, we suggest you

consult a health care professional with a clinical nutrition background

(MD, RD) for your special nutrition program.

If you have been sedentary and are unaccustomed to vigorous

exercise, you should obtain your physician’s clearance before

beginning any exercise program.

The authors and publisher shall have neither liability nor responsibility

to any person or entity with respect to any of the information contained

in this manual. The user assumes all risk for any injury, loss or damage

caused or alleged to be caused, directly or indirectly by using any

information described herein.

MEDICAL DISCLAIMER

KETTLEWORX FAT FREE IN 42 | www.kettleworx.comi

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CONTENTS

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com ii

Make It Happen

KettleWorx Works

The KettleWorx Fat Free in 42 Diet

FF-42 Workbook

FF-42: Ryan’s Weekly Challenges

FF-42 Recipes

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com1

“KettleWorx is literally the only workout I use, and the only one I recommend – for a lean, fit, healthy body.”

- Fitness Expert and KettleWorx Creator Ryan Shanahan

Your body looks healthy and in shape, you have energy to spare, and you

feel 100% comfortable going to the beach in a revealing bathing suit. That

describes the results of KettleWorx perfectly! My new program extends far

beyond any other fitness program you may have tried or heard about. This isn’t a

brag, it’s a Fact!

I have traveled the globe, handpicking the best, most effective exercises and training

systems from yoga, pilates, body sculpting, martial arts, track, triathlon and many

more, and using them synergistically to create a fun, effective, one-of-a-kind workout

program, guaranteed to get you in the best shape of your life.

In the next 6 weeks you may drastically change your life in all aspects, no matter what

your age is. I have seen it happen countless times with my clients.

KettleWorx has allowed hundreds of people to achieve the exciting changes in their

lives that they had wanted to see and experience for years. Such as becoming more

athletic than ever before, wearing a particular dress again that had not fit in years, and

possessing a super energy that had a positive effect on everything they did each day.

I’m going to share a story of a person that achieved all of the above. One day a

gentleman named Rick was referred to me. I gave him a call and asked why he was

interested in personal training, Rick said that he just got back from the doctor and was

strongly advised to start exercising and eating better because his lab work and fitness

tests showed major health problems creeping up.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com 2

“MAKE IT HAPPEN”

Rick told me he was a very busy family man and a top accountant for a Fortune 500

company. His only exercise was playing tennis two times a week, followed by a few

beers with the guys afterwards. His general eating habit was to skip breakfast, eat

high calorie meals at restaurants for lunch and dinner followed by a few social glasses

of wine.

Rick asked me if I could train him for a few sessions, just to learn a new workout

program. I said: “If you want a few sessions with a trainer, go to a commercial gym.

If you want fantastic results, make a personal commitment to see me 3 times a week for the next 6 weeks.

Workout # 1

Rick was a skinny fat guy, very tall, didn’t look overweight but his muscles looked

very soft. He was in his late 40’s, but thought he could still get away with eating

and exercising like he did in his 20’s. To be honest, I think his gym clothes were

from 20 years ago too, and don’t get me started on his beat up running shoes.

I explained to Rick that up until you’re 29, your body is constantly renewing itself

and you can usually go to the gym infrequently and still be somewhat fit and have

endurance to complete a workout. After age 30, your body becomes catabolic and

starts to break down and age. This can be prevented if we take care of our health.

Rick, still thinking he was in his 20’s, was ready to workout hard, full speed, right

away! We warmed up, which he grumbled at and thought was a waste of his time and

his money. Then I handed him a 20 pound kettlebell and we began my KettleWorx

workout. 10 minutes into the routine he was on his hands and knees, panting and

dripping sweat.

We managed to barely complete another 10 minutes of exercise. Then we stretched.

Rick could barely bend over and touch his knees. He left my gym looking like he just

finished a 15 round boxing match, but you know what, he was smiling! That’s right,

wearing his outdated sweat soaked gym clothes, and trying to hold up his fatigued

body, Rick had a huge smile of accomplishment.

Workout #2

I have been personally training people for close to 20 years and usually 7 out of

10 people return for Workout #2. Sure enough Rick came back, but his smile was

gone. First thing he said was “My legs are so sore, I could barely get out of my


Rick made the Commitment.


chair at work and my arms hurt just brushing my teeth.” I

told him, the worst is over and you will probably feel stiff

for the first week, but it only gets better from this point.

We did the workout warm up and Rick said “Wow, my

muscle soreness has gone away. This warming up is

really good.”

Rick was able to complete the full 20 minute workout

without stopping due to starting and performing at a

slower pace during the exercises, as opposed to going

full speed on the first 2 exercises and burning himself

out. We stretched and Rick still couldn’t bend over and

touch his knees, not even close.

Week 6, Workout # 18

Rick walked into my gym wearing brand new super stylin Nike gym clothes and

shoes. He looked strong, lean, confident, had a new bounce in his step and gave off

a very positive energy. Rick had memorized the warm up and said was even doing

it the morning before work as an energy boost.

He started the workout fast and went full speed for a full 20 minutes just like he was

in his 20’s. He was hardly breathing heavy and I only saw a few beads of sweat, so

we added another 20 minutes as a bonus challenge. Then it was time to stretch.

Rick said “Watch this,” he bent over and touched his toes with ease!

Rick was so happy with the results that he committed to another 6 weeks of

KettleWorx workouts with me. Rick became a top ranked player at his tennis club,

still had a beer afterwards with the guys, but ate a healthy breakfast and made

smart food choices at restaurants, bought KettleBells and KettleWorx DVD’s for his

entire family and friends, and just climbed Mt. Kilimanjaro with his daughter!

So, are you ready to lose weight...are you ready to be in the best shape of your life...

are you ready for that lean, toned body you’ve always wanted – in just 42 days –

Then Lets Make It Happen!

Your Fitness Expert and Biggest Supporter,

Ryan Shanahan

AFTER 6 WEEKS Rick’s Fitness Test results from his return visit to the Doctor.

Test Improvement

Strength 4x

Abs 3x

Flexibility 2x

Oxygen Capacity 17%

Weight Decrease 12 lbs

Rick standing at the summit of

Mt. Killimanjaro after climbing

over 3000 vertical feet daily,

5 days in total.


BEFORE

BEFORE

BEFORE

BEFORE

BEFORE

BEFORE

AFTER

AFTER

AFTER

AFTER

AFTER

AFTER

Je

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Ryan

Ke

ttle

Be

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ete

Kate

Hale

y

Ge

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WORKS!TM


WHY KETTLEWORX WORKS

The secret is simple: No machine on earth can duplicate

what your own body can do.

With KettleWorx, every movement

delivers cardio, core and resistance

training – all at the same time. As

you tone and sculpt your muscles,

you’re replacing fat with lean muscle.

Muscle burns more calories than fat,

so you lose weight faster – while

adding definition.

You’re sculpting all your 400 look

good naked muscles, losing weight,

adding definition, and strengthening

your cardio and core - all in just one

20 minute workout - which is why

KettleWorx Works!

CORECARDIO RESISTANCE

TM


SCHEDULE HEALTH INTO YOUR LIFE!Do you feel like you are held hostage to work and family

commitments? Do you feel like you have less and less

free time?

The wise say that people ruin their health to gain wealth and then spend the wealth to regain their health. Would you agree?

TAKE BACK YOUR LIFE. Make health and exercise a

daily priority. Schedule exercise into your calendar, so

other people’s priorities don’t come before your own.

KNOW YOUR GOAL

You have to know where you want to go in order to get there.

It’s not good enough to just have an idea of what you

want. To be mega effective , your goals must be clearly

defined and listed. This will focus your commitment and

understanding of the amazing physical transformation

that can and will be achieved over the next 6 weeks.

Share with people who will support you and are willing to

help contribute to your body transformation.

1

2

WORKS WHEN YOU...TM


There is nothing as motivating, nothing as powerful as your attitude and there is

nothing as defeating as negative self-talk – something I call “fatitude.”

‘FATITUDE’ is the attitude that leads to fatness. Fatitude can come from within – or

without, in the form of Fat Saboteurs. The Fat Saboteurs will tell you to “Come for a

drink with us, instead of going to the gym” or if you are eating healthy, they will tell

you to “stop being so boring and have some dessert.” “One little cookie won’t hurt.”

Careful! It’s a trap, and it leads to extreme weight gain.

Researchers reported in a startling new study that suggests:

Obesity is “socially contagious” and can spread easily from person to person. If your friends and family get fat, chances are you will too.

The study found a person’s chances of becoming obese went up 57% if a friend did,

40% if a sibling did and 37% if a spouse did.

You may have already been infected with Fatitude. To find out, compare your

Fatitude to the powerful Ripatude.

The instant you catch yourself with Fatitude, immediately replace it with a positive

Ripatude. By changing your Fatitude to a Ripatude, you’ll transform not only your

body, but your mind and spirit, as well.

3

FATITUDEwhat you shouldn’t be saying.

- I can’t lose weight no matter what I do.

- Why can everyone else lose weight except me?

- It’s not fair.

- It’s not my fault because I don’t have good genes.

- I wish I could get rid of this gut.

- It’ll never work because I like food too much.

- I don’t have the willpower to get lean.

- I would workout but I don’t have time.

- I just can’t get myself up that early to workout.

- I hate exercise!

RIPATUDEhow to talk to yourself for maximum succcess.

+ What can I do today that will help me get closer to my KettleWorx goal?

+ What can I eat right now at this meal that will help me lose body fat?

+ How great am I going to feel after

I finish my workout?

+ I am getting leaner every day.

+ Whatever it takes, I’ll do it.

+ I like eating healthy foods.

+ I love working out.

+ I can do it.

CHANGE YOUR FATITUDE TO RIPATUDE

www.otphotography.ca


EXERCISE MAT

KETTLEWORX KETTLEBELL

WRIST BANDS

1

2

3

RECOMMENDED EQUIPMENT

TM


• Never skip the KettleWorx Warm Up

• KettleWorx workouts are most effective in the morning upon arising and

pre-breakfast. Schedule a time that fits your lifestyle.

• You can train back–to–back days and add extra workouts each week if you want to.

Make sure you perform the minimum 3 workouts per week.

• It’s important to understand that these routines were designed with one direct goal:

Maximum fat loss and cosmetic body improvement. You will get stronger and

see improved athletic performance and primarily improve your body appearance.

A FEW REMINDERS

DIET



“Use food to feed your body – not your emotions.”

- Ryan Shanahan

D id you know that food can be the true Fountain of Youth? It’s true! Based

on reliable research, a diet of fresh vegetables, fruits, and whole grains,

while reducing your intake of animal fat, will increase your chances of

living healthier - and longer.

The challenge is, until now, just about every so-called “diet” ever conceived had one

thing in common: Extremely low calories and carbs. Nearly all of these low calorie/

carb diets produce weight loss in the beginning - but none of them work for long.

Dieting without exercising is one of the major reasons for

the 90% failure rate of weight loss

programs today.

The reason is simple: A decrease

in calorie intake, if extreme and

or prolonged, slows down the

metabolism while an increase in exercise speeds up your metabolism.

90% HERE’S WHY:

1 They encourage the body to drop water and burn lean muscle mass instead of fat. This makes for quick results on the scale but a flabby body the rest of the time.

2 They leave you feeling hungry. Research indicates that muscle fatigue and hunger increases in almost direct proportion to the rate of depletion of muscle glycogen (low carbs). Bottom line is that you don’t feel energetic and you exercise and move less, which is not good for caloric expenditure and maximum fat loss.

3 They eliminate all fats, not just the bad ones. Good fats are absolutely necessary for healthy skin, shiny hair and sharp brain function. Good fats keep your hunger satisfied, carbs give you energy to burn those fat stores, and protein helps to balance your blood sugar and burns calories every minute of every day.

4 When you starve the body your metabolism slows down and your body enters the “starvation mode.” When your body enters starvation mode, fat loss comes to a screeching halt as your body tries to conserve its energy. When the fat loss stops, eventually, you always end up throwing in the towel and gaining back the fat you did lose.


I created the KettleWorx Fat Free in 42 Guide to Healthy Eating with the help

of a registered dietician to help you make the right nutrition choices to turn your

mind and body into lean, mean fat burning machines. The key is to eat the right

food at the right time. For the next 6 weeks, the best way to ensure your success is to

plan ahead. Take one day a week to plan all your meals for the coming week. Make a

shopping list and have all your healthy nutrition on hand. See how many creative ways

you can come up with to make all your meals this week fast and fun.

On the run. When you are busy and unable to sit down and enjoy

your food, I recommend carrying Protein to Go Bars. These are available at most

grocery and leading health food stores. It’s very important to drink water before

or after eating any type of Energy or Protein Bar.

Brown bag it. You may already have noticed that many of the meals

in this eating plan – while simple – are not on the menu at your nearest fast food

restaurants. So set yourself up for success, plan to make breakfast at home (you

can eat it at the office if you’re not a morning person) bring lunch to work and plan

what you’re having for supper. If you do find yourself at a restaurant, do yourself

a huge favor and look at the menu online and make your selections ahead of time

– so you can make a smart choice that will support your fat loss goal. If there’s a

food you don’t like – swap it out with a meal or food from another day.

Got the munchies?Remember that veggies dipped in fat-free salsas of all kinds and

herbal teas can be eaten in any amount, any time.

“The truth is that it’s physiologically impossible to lose fat permanently by starving yourself. The human body is simply too “smart” for this to ever work.”


Herbs and spices are your best friends. Use

them as a great no cal way to add flavour. Try making rubs,

marinades, no cook salsas, lemon or lime juice for meats. Jazz

up plain veggies with herbs, or make fat free dressings with

citrus juice or flavoured vinegars and spices.

Make extras for later in the week. If you’re making

brown rice for tonight, make a few more portions for lunch or

under a stir fry later in the week.

One final note.

Going AWOL for an evening for a piece of cheesecake, an order of fries or a couple

of beers won’t completely derail your weight loss – but it will automatically set you

back a week. It’s a sure way to undermine the value of all the good decisions you’ve

made up to that point.

6 weeks from now you can look back and see the amazing payoff for all the dedicated

and focused work you’ve done. Or you can look at your results and wonder what they

could have been like if you had not cheated.

People often say to me, “You’re going to hate me, I’ve been so bad this week.” Let

me tell you this: When you don’t follow the guide - you’re not cheating me. You’re not

cheating the guide. You’re cheating yourself!

Stick it out. This is not an eating plan that you have

to stick with for the rest of your life. Focus on doing the very

best you can right now. Don’t let family or friends sabotage you.

When they see how energized, healthy and happy you are at the

end of your 6 weeks, they’ll want to do it too.


RULE 1: CONSISTENCY The Rule of 3

Take a look at a Sumo Wrestler’s diet. Sumo Wrestlers want to

be big and fat, that’s why they eat only twice a day. Eating only

twice per day puts the body in starvation mode, which slows the

metabolism, and increases levels of the fat storing hormone.

In a study of meal frequency, it has been shown that a group eating 5 meals per day lost more fat than a group eating 2 meals per day–despite the calories being equal.

-Scand J Med Sci Sports. 1996 Nagoya University, Japan

That’s why my Fat Free in 42 meal plan is based on 3 meals and

2 snacks each day. Each weekly Meal Plan is calculated to reduce your calories by

200 each week.

It’s important that you eat each meal and snack (you need the calories and nutrients

to fuel your weight loss and kick start your metabolism). Eating every 3 hours sends a

message to the body that food is plentiful, and that there is no need to store extra fuel

(fat) on the body. As a result, metabolism is kick-started, and fat loss is accelerated.

Between the registered dietician and I, we’ve done all the nutrient balancing, portion

measuring and carb and calorie counting for you. All you have to do is follow the

guide. This is the fastest, easiest, healthiest way to help you get where you’re going,

safely and effectively. You don’t have to be a great chef or spend hours slaving over

the stove to follow it.

HEALTHY EATING RULES

within an hour of waking up ( 7 am )

2-3 hours after breakfast ( 9-10 am )

2-3 hours after light snack ( 12-1 pm )

2-3 hours after lunch ( 3-4 pm )

at least 3 hrs before sleeping for the night ( 7-8 pm )

BREAKFAST

LIGHT SNACK

LUNCH

LIGHT SNACK

DINNER

FAT FREE IN 42TM


The most important aspects of this eating schedule are that you DO EAT breakfast

every morning and that you DO STOP EATING 3 hours before bedtime.

Eating breakfast has been scientifically proven to kickstart your metabolism for the

day. Going to sleep without food in the stomach digesting ensures your body will be

accessing stored body fat for the energy your body needs for nightly maintenance

and recovery.

RULE 2: PORTION CONTROL The Food Fist Rule

The Food Fist Rule is a fast and easy way to figure out portion

control. Don’t eat food portions that are bigger than the size of

your fist. For example, your dinner plate would have a portion of

fish, green beans and sweet potato, each being no larger than the

size of your fist. Avoid a full plateful of pasta.

RULE 3: CHOOSE YOUR FOODS WISELY The Read Rule

When shopping for healthy food make sure you always

read the ingredient list.

Manufacturers are required to list all ingredients found in

the product beginning with the ingredient used most. For

example, if a label lists the ingredients as whole wheat

flour, sugar and hydrogenated vegetable oil, then you

know the largest single ingredient is whole wheat flour,

followed by sugar, then vegetable oil.


Sugars Avoid food products with sugar or ‘OSE’ listed in the first 3 ingredients. Sugar can

also be listed as molasses, or anything that ends in “ose” (dextrose, sucrose, fructose,

maltose, lactose). Sugar adds flavour and taste but is also a source of extra unwanted

calories. Excess sugar may result in a number of other significant consequences. Sugar

can suppress your immune system, cause wrinkles, feed cancer cells, cause varicose

viens, lead to diabetes, stomach bloating, migranes and severe mood swings.

Fats Fats can be listed as fat, lard, shortening, oils (palm, coconut, hydrogenated vegetable),

monoglycerides, diglycerides, or tallow. Note the amount of saturated and trans fat in

the food and try to keep this type to a minimum. Trans fats increase LDL cholesterol

levels while reducing the amount of beneficial HDL cholesterol in your body. This

significantly increases your risk of a heart attack.Trans fats are currently thought to

cause at least 30,000 premature deaths each year.

Salts

Salts can be listed as salt, MSG, sodium, baking soda, baking powder, brine, kelp,

or soy sauce. Choose foods with a 200 or less sodium in milligrams (mg) per serving.

Canned soups often contain a lot of salt. Over consumption of salt has bad effects on

the kidneys, heart, brain and blood pressure.

Fibre Choose foods with 2 grams or more of fibre per serving. Foods with more than 6

grams are very high sources of fibre. The importance of fibre can be mainly felt in

giving a boost to your weight loss program. Fiber serves as the perfect way to reduce

your appetite, it helps a great deal in preventing constipation, and fiber aids in lowering

your blood cholesterol level.

TIPS FOR READING THE INGREDIENT LIST


NUTRITION DO’S

Do try to eat your meals and snacks at the same time each day.

Do try to drink a glass of water or herbal tea before each meal.

Do eat only lean cuts of meat. And feel free to substitute

beef with chicken, turkey, fish, tofu or legumes.

Do use lemon juice, soy sauce or mustard

on your veggies to replace butter.

Do read the labels when choosing foods to buy.

Do have 1-2 cups of coffee a day, but use no fat milk.

TM

Do enjoy avocadoes,

raw nuts, and seed’s in

moderation. They are a

great source of essential

fatty acids.

Do eat whole fruits

instead of drinking

prepared juices.

I don’t expect you to eat this way everyday for the rest of your life.

You only need to do it for the next 42

days to discover the benefits of running

your engine lean, mean and clean:

• watch the fat melt away;

• kill cravings;

• kill dependence on sweets, caffeine,

sugar, white flour and junk food;

• increase energy and enthusiasm;

• create a lot of healthy new habits;

• save a ton of money by making meals

instead of buying them.

42 DAYS


T he Ultimate Meal Combination for burning fat is a lean protein, a starchy

carbohydrate, and a fibrous carbohydrate eaten together at the same meal.

Here are three examples how you can apply the “Ultimate Meal Combination”

throughout the day.

THE

ULTIMATE MEAL COMBINATION FOR BURNING FAT

3 REASONS WHY

you must eat lean

proteins, complex, and

fiberous carbohydrates together

at every meal to maximize fat loss

and muscle growth.

1. Protein eaten with every meal

slows the digestion of the

carbohydrates, resulting in

steadier blood sugar and energy

levels and a more moderate

output of excess fat storing

insulin - without the ups and

downs of eating carbohydrates

by themselves.

2. Eating fiber-containing

carbohydrates at every meal

slows the digestion of the

carbohydrates, resulting in a

steadier blood sugar level and

more moderate insulin output.

3. Eating protein at every meal

enhances the thermogenic

effect, which helps to speed

up your metabolic rate. A meal

consisting of only carbohydrate

is less thermogenic than one

containing a lean protein and

a complex carbohydrate. A

meal or snack that’s high in fat

without protein is the LEAST

thermogenic of all (sugar and fat,

i.e., doughnuts, pastries, potato

chips, etc.).

Sweet potato(complex carbohydrate)

Brown rice(complex carbohydrate)

Broccoli(complex fibrous carb)

Mixed green salad(complex fibrous carb)

Chicken breast(lean protein)

Salmon(lean protein)

DINNER

LUNCH

Oatmeal (complex carbohydrate)

Egg white omelet with one yolk (lean protein)

Grapefruit (natural Fibrous carb)

BREAKFAST


Group I: Fibrous Carbohydrates

Group III: Lean ProteinsChicken breast, Turkey breast

Eggs/Egg whites (One yolk for every six whites)

Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)

Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin)

Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)

A simple formula for creating effective, fat-burning meals and menus

Apples

Asparagus

Bananas

Blueberries

Broccoli

Brussel Sprouts

Cantaloupe

Carrots

Cauliflower

Collard greens

Cucumber

Grapes

Green Beans

Lettuce

Mushrooms

Nectarines

Oranges

Peas

Peaches

Pears

Pepper - green or red

Plums

Raspberries

Salads

Squash

Spinach

Tomatoes, pasta sauce, salsa

Unsweetened apple sauce

Zucchini

Group II: Complex Carbohydrates (Starchy)

Beans

Brown Rice

Legumes

Lentils

Oatmeal

Sweet Potatoes

100% Whole Grain Dry Cereals

100% Whole Grain Pasta

100% Whole Grain Bread

Group IV: Healthy Fats that Burn Bad FatFish Oil

Flaxseed Oil

Natural Peanut Butter

Nuts & Seeds

Olives

Olive Oil

Ok, now that you know exactly which foods to choose, you’re ready to hand-pick the foods you enjoy

and put them all together into your own personalized meals and menu plans. Creating an effective, result-

producing menu is incredibly easy once you know the simple formula.

FIBROUSCARB

STARCHYCARB

LEANPROTEIN

HEALTHYFAT

STEP 1: Choose a fibrous carb, starchy carb, and lean protein from the list for every meal.

STEP 3: Assign a time for each meal.

STEP 2: Add essential fats from fish oil vitamins if insufficient quantities are present in your foods.


SPICING & FLAVOURING YOUR FOOD

T he sample meal combinations listed in this guide are

plain, simple and do not involve any fancy recipes.

That might make you wonder:

“Am I supposed to just eat this stuff plain?”

The answer is no…!

Feel free to “spice up” and

season your food to make it more palatable.

You can add any low or non-caloric condiments and sauces

such as low calorie marinades, salsa, cinnamon, or artificial

sweeteners. You can also use a wide variety of herbs, spices

and seasonings such as pepper, garlic powder, oregano,

parsley, sage, thyme, dill, ginger, chopped onion, paprika, and

any no-sodium seasoning mix. None of these items will alter the

percentages or your caloric intake significantly.

spice it up.

1 EAT before you head to the

grocery store. This will help

prevent you from giving into sugary

or fattening temptations at the

supermarket.

2 RESEARCH nutritional

contents of a food before

purchasing it. Rather than simply

throwing everything that looks good

into your cart, read the nutritional

label of the item.

3 Begin shopping the

PERIMETER of the store.

Fill your cart with fresh fruits,

vegetables, and lean meats.

Remember that the inner aisles are

filled with processed foods. Try to

keep these choices to a minimum.

4 Shop from a LIST. If you go

to the grocery store and grab

whatever you feel like, you’ll find

that you often choose foods that

aren’t the healthiest, and you may

end up forgetting those foods that

are needed to prepare your meals

for the week.

5 CHECK the “best before” date.

Always make sure the foods

that you purchase are fresh or aren’t

about to expire soon.

5 TIPS FORGROCERY SHOPPING


TIPS FOR CUTTING YOUR GROCERY BILL4 | Use leftovers. Instead of tossing foods that aren’t eaten, combine them with other foods to extend your meal choices throughout the week.

1 | Keep coupons. Even though coupons seem to be more of a nuisance, they will actually save you money – and lots of it – if you add them all up! Keep them in a small container, and don’t forget to bring them with you when you head to the grocery store.

5 | Pack your lunch. Instead of buying lunch every day, bring your lunch to work or school. You’ll be surprised how much money you can save by bringing your own. It’ll also allow you to make healthier choices.

2 | Buy in bulk. Initially, it may seem to be a hassle to buy in bulk, but you’ll see that it eventually saves a lot of money and will prevent the inconvenience of returning to the store to keep purchasing the same items in smaller quantities.

3 | Ban the convenience foods. By preparing foods yourself, you’ll find they are actually cheaper and healthier.


Cookies

Deep Fried foods

Doughnuts

Fruit “drinks”

Hot dogs

Ice cream

Potato chips

Soda & Sugar-sweetened beverages

Sugary breakfast cereals

White Bread

THE 10 WORST FAT-STORING FOODS YOU SHOULD NEVER EAT


1

THE 10 BESTFOODS YOU SHOULD EAT ALL THE TIME

Oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc)

Sweet Potatoes (or yams)

Brown Rice

100% Whole Grain bread products

Vegetables

Fresh Fruit

Chicken or Turkey Breast

Egg Whites

Lean red meat (top round, extra lean sirloin)

Fish

OATMEAL

If I could only choose one source of complex, starchy carbohydrates

for weight loss, this would be it! Oatmeal is the one carbohydrate

food that virtually 100% of all athletes eat on a daily basis. What

makes it so great? Well, although it’s a starchy carbohydrate,

oatmeal has a nice balance between carbs, protein and good fat. A

half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams

of protein. The low glycemic index, combined with the presence of

protein and fat makes oatmeal a very slowly released carb – exactly

what you’re looking for when you want to get lean.

Make sure you choose the all-natural oats; either old-fashioned oats

(such as Quaker) or the quick oats. Stay away from the sweetened

and or flavored oatmeal packets. Oatmeal is delicious with natural

(sugar free) applesauce and cinnamon. For a complete meal, try a

couple scoops of vanilla flavored protein powder in your oatmeal.


SWEET POTATOESRight behind oatmeal, sweet potatoes

are probably my second favorite starchy

carbohydrate. Flavorful, all natural, low

in calories and packed with nutrients and

antioxidants like beta-carotene, it’s no

wonder yams are a favorite carbohydrate

among athletes and health-seekers alike.

Combine a yam with a green veggie, a

chicken breast, lean meat or fish, and

you’ve got yourself a perfect fat-burning,

muscle toning, metabolism boosting meal.

BROWN RICE

Brown rice is another staple food of

athletes. White rice is the processed

version of brown rice and has been

stripped of much of its nutritional value.

Stick with the slow-cooking brown rice.

100% WHOLE GRAIN PRODUCTS

Your diet can and should contain a wide variety

of bread products with one condition: They

must be made from 100% whole grains (and

the label must say, “100% whole grain” as

the first ingredient). White bread and anything

made out of white flour is not allowed.

2

3

4


FRESH FRUIT

Whole fruits are a fantastic, healthy food

suitable for nearly any fat loss program.

Most fruits are low in calories, high in fiber

and vitamins. Fruits like apples, peaches,

grapefruits, and oranges, at only 60-80

calories apiece, are a great addition to

your nutrition plan.

CHICKEN & TURKEY BREAST Chicken and turkey are probably the

number one most popular protein sources

among athletes and fat loss seekers.

Naturally your poultry should be broiled,

grilled or roasted and not fried. The skin

should always be removed.

5

6 7

GREEN FIBROUSCARBOHYDRATES

Your number one choice for fat burning. Green vegetables, also known

as fibrous carbs, are packed with nutrients and contain hardly any

calories (they have a low calorie density). It’s virtually impossible to

overeat green vegetables. Eat them liberally and eat more of them late

in the day. A diet of green vegetables combined with lean proteins is

one of the best methods of getting lean as quickly as possible.


EGGS

Eggs are right up there with chicken breasts as one of the top

three lean proteins of choice for losing fat and repairing muscle.

Eggs are a super-high quality protein. I’d recommend 3 yolks

for every six eggs you eat. Just crack them open, and separate

the yolk from the white. There are hundreds of low-cal ways to

make eggs, so use your imagination: Omelets, scrambled, fried

(in olive oil), over easy, sunnyside up, hard-boiled or any other

way you like them.

FISH

Here is just a partial list of fish to consider: salmon, tuna,

haddock, mackerel, trout, snapper, sea bass, swordfish,

orange roughy, sole, and halibut. As with other meats, eat

your fish baked, grilled or broiled and avoid fatty, high calorie

sauces and butter. Most fish are very low in fat and high in

protein.

LEAN RED MEAT

Red meat helps muscles repair. Red meat is high in

protein, B-12, iron and cretin. The problem with most

cuts of red meat is the high fat content. However,

not all cuts of red meat are the same. If you carefully

choose the leanest cuts possible and keep your

portion sizes small, red meat can be a great addition

to a fat burning guide. For example, a 6 oz serving

of lean, trimmed top round steak has only 9 grams

of fat, while a 6 oz of untrimmed porterhouse has 37

grams of fat (and the 18 oz porterhouse you’re often

served in a steak house has over 100 grams of fat!)

8

9

10


T here’s no need to avoid eating at restaurants just

because you’re trying to lose weight. You can construct

meals of lean proteins and complex carbohydrates just

as easily at a restaurant as you can in your own kitchen - you

just need to know what to ask for. You must carefully read

menus, watch for danger items, learn how to make sensible

selections, know how your food is prepared, and don’t hesitate

to tell your server exactly what you want and how you want

it prepared. Pay very close attention to calories; restaurant

portions are often oversized and butter, oils and sauces are

frequently added, but not noticed. Make up your mind before

you even set foot in the restaurant that you’re going to stick

with your plan.

Of course, you can indulge occasionally, but there’s no excuse

these days for completely blowing your diet just because you’re

eating out. Nowadays almost all restaurants can accommodate

healthy eaters. Even fast food restaurants now have salads, low

calorie dressings, and grilled sandwiches.

HOW TO MAKE

HEALTHY FOOD CHOICES IN RESTAURANTS


DO order food described as broiled, grilled,

poached, roasted, baked or steamed

order your vegetables steamed.

order grilled (not fried) chicken breasts and

make sure the skin is removed.

order red pasta sauces instead of creamy

white sauces like alfredo.

order entrees containing chicken, fish, seafood,

rice, potatoes, and vegetables.

order your baked potatoes plain (no butter,

no sour cream, no bacon bits).

order green and tossed salads.

order whole wheat bagels or bran muffins at

breakfast instead of donuts or pastries.

DO’S & DON’TS TO HELP YOU

EAT HEALTHIER WHEN DINING OUT

DON’T order restaurant or fast food burgers, they are

usually loaded with fat and very high in

calories. Instead, choose a grilled chicken or

turkey breast sandwich.

order cream soups. Instead choose clear,

broth-based soups with noodles or vegetables.

put creamy dressing and other high fat

toppings on salads.

order traditional desserts.


RYAN’S RECOMMENDED

SUPPLEMENTS

THE RYAN SHANAHAN SUPER SHAKEYou will need:

6 ice cubes

1 banana,

1 1/4 cup water or milk

1 scoop of New Zealand Whey Protein Powder

1 Scoop of VegeGreens Super Food

1 scoop of PhytoBerry antioxidant powder

In a blender, add ice and crush, add liquid and banana, mix,

add remaining ingredients, thoroughly mix and serve.

The Ryan Shanahan Super Shake can

be used to replace any meals.

*Not recommended for pregnant or lactating women

NUTRITIONAL INFO

Protein 24 g

Carbs 29 g

Fat 1.5 g

Calories 212

WheyProtein Powder

PhytoBerry Greens Powder Fish Oil Multivitamins


Breakfast Snack Lunch Dinner

• 1 grapefruit• 1 boiled egg• 1 slice whole wheat toast

• protein bar • 1 banana• Skim milk

• cheddar & tomato sandwich on whole grain bread• green salad with vinegar and lemon juice

• chicken breast• baked potato• mixed salad• strawberries & cantaloupe

283 Calories 250 calories 395 calories 465 calories

• 2 egg omelette with mush-rooms • 1 slice of whole wheat toast with butter• sliced peaches

• protein bar with strawberries

• sliced turkey sandwich on whole grain wheat breadwith sliced tomato, lettuce• half cup of fruit salad

• 1 chicken shish kebab • 1 slice of whole wheat pita bread• salad with low calorie dressing• 1 apple

224 calories 240 calories calories 489 calories 465

• 1 orange• 2 egg omelet with mush-rooms• 2 slices of whole grain bread

• 1 apple • 1 glass of low sodium V8• tuna sandwich mixed with plain yogourt on 2 slices of whole grain wheat bread• lettuce and carrot sticks

• lean ground beef patty• steamed broccoli• baked potato

calories 299 calories 86 355 calories calories 455

• strawberries• 2 boiled eggs• 1 slice whole wheat toast with butter

• 5 dried apricots or handful of raw almonds• small yogourt

• chicken breast• mixed salad - tomato, cu-cumber, green pepper• 1 slice whole wheat pita• 1 apple

• chicken breast• green beans• pasta with tomato sauce

calories 237 calories 180 calories 423 calories 400

• oatmeal• skim milk• blueberries• 1 boiled egg

• 1 cup skim milk• 1 bran muffin

• 1-2 egg salad sandwich • 1 whole wheat pita• celery

• 1 chicken breast• brussel sprouts or cauliflower• baked potato


• 1 orange• small yogourt

• protein bar• strawberries

• Tuna sandwich with whole grain bread• pineapple

• 1-2 egg omelet with mush-rooms, tomato, onions• 1 whole wheat wrap• spinach


• grapefruit• 1 boiled egg• 1 slice whole wheat toast

• carrot & celery sticks

• small yogourt• 4 slices of melba toast• 1 fruit

• cucumber salad• Sole or other fish• steamed carrots

calories 202 Calories 20 calories 150 calories 227

* Meals with red meat listed can be replaced with chicken, fish or soy products if desired.

Day

1D

ay

2D

ay

3D

ay

4D

ay

5D

ay 6

Day 7

----The KettleWorx Diet is a proven weight loss system. My prescribed nutrition plans for professional athletes and celebrity clients may vary slightly.

THE FAT FREE IN 42 DIETSAMPLE MENU



Estella


Before your first workout, gather together:

• Camera

• Tape measure

• Accumeasure Body Fat tester (available at quality fitness stores)

• Pen or Pencil

• Your Fat Free in 42 Guide

• Your KettleWorx DVDs

• Your KettleWorx Kettlebell

GETTING STARTEDFAT FREE IN 42DAYSTM


DAY 1 DAY 42

______ Body Weight

______ % Body Fat

______ Chest

______ Waist

______ Hips

______ Thighs

______ Arms

______ Body Weight

______ % Body Fat

______ Chest

______ Waist

______ Hips

______ Thighs

______ Arms

Record your Day 1 and Day 42 body measurements here:

STEP 1 BODY MEASUREMENTS

Before KettleWorx After KettleWorx

Results

__________

Body Weight

__________

Body Fat %

__________

Chest

__________

Waist

__________

Hips

__________

Thighs

__________

Arms

Notes

________________

________________

________________

________________

________________

________________


DAY 1 DAY 42

What I would like to “Make Happen” on my body:

How I feel about my body and health right now:

What I “Made Happen”:

How I feel about my body and health right now:

STEP 2 TAKE A PICTURE

Paste a pictureof yourself facing

forward here.

Paste a pictureof your KettleWorx

body here.

Before KettleWorx After KettleWorx


PUSH UPS

Men & Women use same push up form: knees

off the floor. Perform as many push-ups as you

can up to a maximum of 100.

REPS PERFORMED:

Day 1 _____________

Day 21 _____________

Day 42 _____________

REPS PERFORMED:

Day 1 _____________

Day 21 _____________

Day 42 _____________

IN & OUT ABS

Seated with hands on the floor at your sides,

knees bent with feet on the floor. Raise your

feet off the ground and bring knees in towards

your chest. Straighten legs back out and repeat

without touching the floor. Perform as many as

you can up to a maximum of 100.

STEP 3 FITNESS TEST

Perform the following exercises and record your progress.

A

A

B

B

2

1


DONATE ALL THE FATTY JUNK FOOD IN YOUR HOME OR OFFICE

STOP

In order to complete your weight loss goals in 42 days, you must open

your kitchen cupboards, drawers and refrigerator and donate (do not

eat) any foods that will put extra FAT and cellulite on your body.

Think of how many years you’ve indulged yourself with food. What did

this get you? A soft, flabby and overweight body.

I highly recommend that only AFTER completing your 6 week KettleWorx

program, you reward yourself with your favorite indulgence to celebrate

your fantastic achievements.

STEP 4 DECLARE YOUR GOALS

STEP 5 CLEAR YOUR CUPBOARDS

Write down your weight loss and fitness goals here – be specific.

For example: lose 4 inches off my waistline, go food shopping with my new grocery list, increase

my push-ups by 10 reps and lose 11 lbs of excess body weight.

Date:

My ultimate desired outcome from FF-42 is

This is important to me because

GET RID OF THESE FATTY JUNK FOODS:

• Cookies

• Ice cream

• Powdered drink mixes

• Candy

• White breads

• Anything containing partially

hydrogenated oils or fructose

corn syrup on the ingredient list


MEATS / POULTRY / FISH GOOD CARBS / WHOLE GRAINS MEAL PLANNERBoneless, skinless chicken breasts Tuna (water packed)Shrimp FishExtra-lean ground beefBeef jerkyExtra-lean ground turkeyBeef tenderloin

Oatmeal (oats, not the fla-voured packages)YamsChickpeasBrown riceKidney beansBlack beansWhole wheat pastaWhole Grain bread

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

VEGETABLES FRUITS

LettuceBroccoliCeleryCucumbersString beansSpinachAsparagusPeppersCarrotsMushroomsOnionsTomatoes

BananasApplesGrapefruitPeachesStrawberriesBlueberriesRaspberriesOrangesPineapplesLemons/Limes

DAIRY / EGGS / NUTS CONDIMENTS

Low-fat cottage cheeseFeta cheeseLow-fat or skim milkFat-free sour creamOmega-3 eggsEgg whitesUnsalted, non-roasted almondsLow-fat yogurt

SalsaTomato sauceBalsamic vinegarAssorted spicesOlive oilLow-fat mayoLow-fat salad dressingLow-sodium soy sauce

STEP 6 GO FOOD SHOPPING


STEP 7 TRACK YOUR PROGRESS

HOW TO USE THE FF–42 PROGRESS TRACKING SHEET

For every 20 minute KettleWorx workout completed,

write a check mark in the KettleWorx box.

For each day you avoid eating fatty junk foods and

complete your weekly diet challenge write a check

mark in the Nutrition box.

The KettleWorx program recommends that a person

wanting to lose weight should be doing:

• 3 KettleWorx workouts per week

• 7 healthy eating days per week.

* Optional – 1 Cheat Meal per week is allowed

After 42 Days you should have completed:

• At least 18 KettleWorx workouts

• Avoided junk food for at least 36 days

EVERY 7 DAYS CREATE A KETTLEWORX REPORT CARD.

Each week add up your total check marks for each

category and use this % equation:

1. Divide the weekly checkmark total number by the weekly

target number. (ie: 4 ÷ 7 = 0.57)

2. Multiply the result from step 1 by 100 to get a

percentage. (ie: 0.57 x 100 = 57%)

For example: Your first 7 days on the Progress Tracking

sheet might look like this:

Workout 3/3 = 100% A+

Diet 4/7 = 57% F

Bodyweight 135 lbs – lost 1 lb

KETTLEWORX GRADE POINT CHART

A+ = 98 – 100%

A = 90 – 97 %

B+ = 88 – 89%

B = 80% - 87%

C = 70 – 79%

D = 60 – 69 %

F = 59 % and below

Will you be an A+ KettleWorx student that achieves a lean and toned body? or a C student that misses workouts and is unfocused on a healthy diet?

Results come from 100% A+ effort.


DA

Y 1

DA

Y 2

DA

Y 3

DA

Y 4

DA

Y 5

DA

Y 6

DA

Y 7

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: ___

____

____

____

____

____

___

Com

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____

____

____

____

____

____

_


WEEK 1: Your goal is to master the correct form for each exercise and achieve 3

KettleWorx workouts.

WEEK 2: Your energy levels throughout the day will increase considerably and you

will generally feel better.

Warning: you may experience a temporary 1-2 pound weight gain this week due to

muscle inflammation and water retention due to your body getting used to a new

routine. Don’t worry; this false weight will disappear next week.

WEEK 3: At this point, you will definitely see and feel your body looking firmer and

feeling stronger. If you really want to burn the fat off your body, now is the time to stay

consistent and really go for it!

WEEK 4: You’re halfway there and this is the breakthrough week when your

clothes start to fit better and your body measurements have dropped. Step on the

scale and you may be surprised to see a weight loss of up to 8-10 lbs, and at least 2

inches off your waistline.

WEEK 5: You will see and feel results working fast this week, especially in your

problem areas. This will give you the Motivation to give it your all for the final KettleWorx

body transformation week.

WEEK 6: CONGRATULATIONS! You have busted your butt for the past 42 days

and it’s time to prove it. Your body is in optimal condition to take your ‘After’ photos,

measurements and fitness test. If you have completely followed my KettleWorx Guide

up to this week, your body will be leaner from head to toe.

WHAT TO EXPECT DURING THE NEXT

6 WEEKSDuring your first workout, your body will probably feel

out of shape and tired. Once you finish and the exercise

endorphins really kick in, you will ask yourself. Why

haven’t I been exercising before, this feels fantastic!

RYAN’S WEEKLYCHALLENGES




DIET CHALLENGE

Eliminate potato chips, fries, soft drinks, ice cream, pizza,

cookies and all junk food this week. A small serving of dark

chocolate is permitted as a once a day dessert.

MOTIVATION CHALLENGE

Revisit your top 3 training goals recorded in Step 1:

1. ____________________________________________________

2. ____________________________________________________

3. ____________________________________________________

Think about what behavioral changes are necessary for you to

achieve your fitness goals. Decide right now to take action, to

make those changes.

When you focus just on results, you won’t see much change. If you focus on change then you will see results.

“How fantastic it is that nobody need wait a single moment before starting to improve themselves.”- Ryan Shanahan

WEEK 1 CHALLENGE

DIET CHALLENGE MOTIVATION CHALLENGE

The 6 dangers of excess refined white sugar consumption:

1. It is a major contributing factor to gaining hard to lose body fat.

2. Increases the bad LDL cholesterol.

3. Suppresses the immune system.

4. Depletes the body of important minerals.

5. It can contribute to the development of numerous types of cancer.

6. Contributes to the development of diabetes.

As you can see from this list, the impact of sugar on obesity and health

problems can be devastating.

DIET CHALLENGE

FIBER FAT BURN. Eat 1 dark leafy green and vegetable

salad everyday for lunch or dinner. Fiber from salads binds

to excess fat and carries it out of the body. Salads also help

you to feel more full and therefore eat less. This Fiber Fat Burn

process improves your body shape and will also add quality

years to your life.


THE BODY TRANSFORMATION TIME MACHINE. Each morning upon awaking, take 60 seconds to visualize

what you want your body to look like, how you want to feel

and what you have to do that day to make it happen.

Always remember that seemingly small daily actions will lead you to dreadful consequences or wonderful successes.


“It’s not a morning Alarm Clock, it’s a morning Opportunity Clock.” - Ryan Shanahan

WEEK 2 CHALLENGE

Right now, visualize yourself standing inside your Body

Transformation Time Machine.

Take a trip on your time machine to 1 year down the road,

after you have made the decision to follow through on your

commitment to health.

Look closely at your future body and health:

• Your skin is glowing.

• Your body is strong and firm.

• You have endless energy.

• You hear great comments and encouragement

from family and friends.

• Through your example, you inspire friends and loved ones

to take better steps to improving their health.

Now, time travel to 5 years in the future and this time you have

decided to quit, give up, and neglect your fitness and health:

• You can’t keep up with your kids.

• You have life threatening health problems.

• Your body is soft and flabby.

• You feel and look gross.

• You’re sluggish and have low energy levels.

• You get winded just climbing the stairs.

• You have painful knees, hips, or shoulders.

• Your friends and family are worried about you.

Your actions will take you to either outcome. Believe in

yourself and know your self-discipline and character will lead

to a lifelong healthy and strong body.

Lets do this together!

DIET CHALLENGE



DIET CHALLENGE

Excess alcohol consumption suppresses the body’s ability to

burn body fat. The body has no storage capacity for alcohol;

your consumption of alcohol will almost completely impair the

body’s use of fat for fuel. When alcohol is in your system, your

body will simply convert more of the food you normally eat

into body fat.

Your Challenge is to limit alcohol consumption to 0-3 drinks

per week.

“The workout burn and sugar cravings are temporary. Quitting is Permanent.”- Ryan Shanahan

WEEK 3 CHALLENGE


‘CHARACTER IS DESTINY’

Be true to your goal, resist the temptation to indulge or be

inactive. Your Destiny relies on your Character – each day, be

self impressed!

You are where you are in life, because you have accepted a certain pattern of habits and behaviors.

You have adopted a specific comfort level when it comes to

your discipline towards exercise and nutrition, and your body

reflects that level of comfort.

However, in order to get to where you want to be, it will take a

new set of habits and behaviors.

Your Motivation Challenge this week is to be persistent in times

of temptation, in times when you don’t feel like exercising, or

don’t feel like sticking to the nutrition plan.

If you don’t give in, you will make a profound breakthrough in

your Body Transformation, a breakthrough that is necessary

if you want to achieve your visualized and written goals.

Recognize that these times of temptation or laziness are

easily reversible and offer you the greatest opportunities to

progressing to your fitness and weight loss goal even faster.

“IT’S BETTER TO HAVE A SIX-PACK THAN TO DRINK A SIX-PACK.”

DIET CHALLENGE MOTIVATION CHALLENGE


DIET CHALLENGE

DON’T SAY CHEESE.

Excess Cheese consumption is the number-one source

of artery-clogging fat in North American diets. According

to the U.S. Department of Agriculture:

The average American eats 30 pounds of cheese a year. Just one ounce of full-fat cheese (1 1/4-inch cube of cheddar) can have as much as six grams of artery-clogging, waistline expanding fat!

Your Diet Challenge is to ‘Just say No to Cheese’ and

limit to only a sprinkle of Feta or Parmesan cheese in

“Obstacle illusions happen when you take your eyes off your goal.” – Ryan Shanahan

WEEK 4 CHALLENGE

your daily salads. Warning! Cheese is everywhere: Just

Say No to Cheese on sandwiches, chicken, and pasta

dishes. It’s doing damage to your heart and waistline.


BECOME A TRANSFORMER.

Just like a TV channel changer, if you don’t like the TV

show or your current mood, just change the channel.

Have yourself or your workout partner identify and write

down any negative Fatitude that has been sabotaging

your fitness and weight loss goals. Review this list.

For the next 7 days, if you have any sugar cravings,

don’t feel like working out, or have any self-doubts

immediately change your Mental Attitude by asking

yourself the 2 Mood Transformer questions.

Ask yourself these 3 ‘Transformer’ questions:

1. Am I getting closer to my goals?

2. Will transforming my mental attitude benefit me in

achieving my goals faster?

3. Do I have Fatitude or Ripatude right now?

If necessary, write the 3 Mood Transformer questions on

a piece of paper, and keep it in your wallet or purse at all

times. You will soon come to realize the many benefits

of becoming a ‘Transformer’.

DIET CHALLENGE



WEEK 5 CHALLENGE

Every physiological process in your body depends on water. Water is the most

abundant nutrient in your body. Your blood is made up of about 90% water. Your

muscles are about 70% water. Even your bones are 20% water.

Without adequate water, nothing in your body could function properly. Every physiological process in your body takes place in water or depends on water.

Water is necessary to regulate your body’s temperature, to transport nutrients,

and to build tissues. Water is required for joint lubrication, digestion, circulation,

respiration, absorption, and excretion. Without water, you would die in a matter

of days.

Water is also essential to the fat burning process. Here’s why: When you’re

dehydrated, the body’s instinctive reaction is to hold on to whatever water it has in

order to survive. When this water retention occurs, the waste products in the body

aren’t flushed out, and build up in your system. The result is that your body stops

burning body fat as efficiently as possible.

DIET CHALLENGE

ONLY DRINK WATER THIS WEEK. Keep a water bottle with you at all times. If

you absolutely have to have coffee or herbal tea, just make sure you keep it virgin,

and don’t add any cream or sugar.

“Water is the most neglected nutrient and the most vital nutrient.”- Ryan Shanahan

HOW MUCH SHOULD YOU DRINK?

You should continue drinking water

throughout the day, even when

you’re not thirsty. The secret is to not

get dehydrated in the first place. If

in doubt, drink more, not less. Your

body is similar to a plant, if you don’t

water a plant for a couple of days it’s

stems droop and leaves dry up. When

you water the plant again, within a

very short time, it blossoms back

to life. The same action happens to

your body when you don’t water it.

Your skin dries up and muscles feel

weak. Drinking ample amounts of

water each day will make you feel

fantastic!

DIET CHALLENGE



WELCOME TO YOUR FIRST FAILURES ANONYMOUS MEETING.

Thomas Edison failed 10,000 times before creating the light bulb. You have to crawl

before you can walk, and you have to walk before you can run. Think of a baby

learning to walk. They may fall many times, but that is just evidence that they are

pushing their bodies to become better. If you have failed during your KettleWorx

program, good for you! You are pushing yourself to the limits and you will become

healthier, leaner and stronger.

With each setback, you will be given the understanding of what it takes to be successful

in the future. Never let the temporary setbacks discourage you. Keep at it and just like

Thomas Edison – you’ll find yourself closer to achieving your goals.

Your Motivation Challenge is to ask yourself and answer the questions below:

Can you list 3 setbacks you have experienced today or over the past 4 weeks?

1. _________________________________________________________________

2. _________________________________________________________________

3. _________________________________________________________________

What are 3 steps you can take to prevent these from recurring in the future?

1. _________________________________________________________________

2. _________________________________________________________________

3. _________________________________________________________________

CONGRATULATIONS! You have just turned a seemingly discouraging failure into an

educational and personally empowering experience.



Once you realize that you can’t always trust your feelings, you will be empowered to new levels of your KettleWorx potential.

This week, your Motivation Challenge is to act against your

feelings in any instance each day when you know acting out

on your feelings would be bad for you. Break yourself free of

the chains that “feelings” put on you, and you will realize your

full potential.

When you don’t feel like it, walk instead of driving to the corner

store. Even though you feel comfortabl e in bed, wake up

earlier to fit in your exercise. Order a flavored tea for dessert

instead of getting the cake you feel like eating.

DIET CHALLENGE

CUT THE CARBS. By eliminating starchy carbs after lunch

and in the evening, you will turbo charge your body’s fat

burning mode during this final week.

Your Diet Challenge is to eliminate breads, pasta, rice and

potatoes and switch to only eating protein and veggies after

3:00pm daily.


D.T.F. - DON’T TRUST FEELINGS.

Have you ever felt like eating something, even though it was

fattening? Have you ever felt like being lazy, when you know

you should be exercising? Have you ever felt like giving up

during a workout, when you know you could push your body

just a little more?

“Losing excess body fat is simple. Eat the right foods, do the right exercises, take the right vitamin supplements and think the right thoughts.” - Ryan Shanahan

WEEK 6 CHALLENGE

DIET CHALLENGE



DIET CHALLENGE

ELIMINATE ALL SAUCES, FOOD SPREADS AND

CONDIMENTS. The past 5 weeks you have been breaking

old habits and starting new ones. This week’s new nutrition

habit is to learn how to appreciate the flavors of real food, as

opposed to the highly sugared, salty, processed food that you

may have been accustomed to. It’s time to add a final “tweak”

to your diet to ensure maximum weight and excess fat loss.

Your Bonus Challenge is to eliminate all condiments that are

high in extra calorie content such as BBQ sauce, mustards,

ketchup, bottled salad dressings, and mayonnaise.

Replace mayonnaise-based condiments with low fat yogurt

and salad dressings with healthy home made recipes.


COUNT THE SHEEP.

If you are sleep deprived, medical studies show direct tie-ins

to weight gain. Chronic sleepiness makes physical activity

unlikely and causes hormonal disturbances, specifically

involving the hormones leptin and ghrelin.

When you don’t get enough sleep, you end up with too little

leptin in your body, which makes your brain think you’re

hungry, even though you don’t actually need food at that time.

So, your brain takes steps to store the calories you eat as fat

so you’ll have enough energy the next time you need it. The

decrease in leptin brought on by sleep deprivation can result

in a constant feeling of hunger and a general slow-down of

your metabolism. This equals major Fat Gain!

The hormone ghrelin - The purpose of ghrelin is the exact

opposite of leptin: It tells your brain when you need to eat,

when it should stop burning calories and when it should store

energy as fat. During sleep, levels of ghrelin decrease, because

sleep requires far less energy than being awake does. People

who don’t sleep enough end up with too much ghrelin in their

system, so the body thinks it’s hungry and it needs more

calories, and it stops burning those calories because it thinks

there’s a shortage. This equals major Fat Gain!

Your Motivation Challenge this week is to aim for seven to

eight hours of sleep every night.

To ensure a restful sleep, avoid sugar, caffeine or other

stimulants 5 hours before your bedtime.

DIET CHALLENGE


BONUS CHALLENGE



LOST 4OLBS


TURKEY WRAPSMakes 4 servings

Ingredients you’ll need

2 tbsp hot pepper sauce,

3 tbsp white vinegar

1/4 tsp cayenne pepper

2 tsp extra-virgin olive oil

1 lb turkey tenders

2 tbsp reduced-fat mayonnaise

2 tbsp nonfat plain yogurt

1/4 cup crumbled blue cheese

4 8-inch whole-wheat tortillas

1 c shredded romaine lettuce

1 c sliced celery

1 large tomato, diced

Freshly ground pepper to taste

How to make it

1. Whisk hot pepper sauce, 2 tablespoons vinegar and

cayenne pepper in a medium bowl.

2. Heat oil in a large nonstick skillet over medium-high

heat. Grill the turkey tenders 3 to 4 minutes per side.

Add to the bowl with the hot sauce; toss to coat well.

3. Whisk mayonnaise, yogourt, pepper and the

remaining 1 tablespoon vinegar in a small bowl. Stir

in blue cheese.

4. To assemble wraps: Lay a tortilla on a plate. Spread

on 1 tablespoon blue cheese sauce and top with

one-fourth of the turkey, lettuce, celery and tomato.

Drizzle with some of the hot sauce remaining in the

bowl and roll into a wrap sandwich.

BAKED CHICKEN WITH HERBSMakes 4 servings


1 2 1/2 lb broiler-fryer chicken

2 tbsp margarine or butter

2 tbsp olive or vegetable oil

1/4 c finely chopped onion

1/4 c lemon juice

2 tbsp Worcestershire sauce

1/2 tsp dried basil leaves

1/4 tsp dried marjoram

1/4 tsp dried oregano

2 large cloves garlic -- finely chopped

How to make it

1. Cut chicken into pieces; cut each breast half into

halves and remove skin.

2. Heat margarine and oil in rectangular 13x9x2 inch

pan in the oven at 375 degrees until margarine is

melted. Stir in remaining ingredients except chicken.

3. Place chicken, meaty side down, in pan, turning to

coat with herb mixture.

4. Cook uncovered 30 minutes. Turn chicken; cook until

thickest pieces are done,about 30 minutes longer.


TURKEY AND SWEET POTATO SANDWICHMakes 4 servings.

Thanksgiving on a roll. Here’s a pilgrim’s dinner you

can make in minutes and enjoy year-round, not only on

turkey Thursday. Straight from the menu of New York

City’s Chat ‘n Chew Diner, this sandwich has all the

flavors of a Thanksgiving meal without stuffing you full of

calories. Use turkey leftovers or buy sliced turkey breast

from the deli.


1 c bottled turkey gravy

1 large (8 oz) sweet potato

4 sourdough rolls

4 tsp dried sage

1 lb thickly sliced deli-style roasted turkey breast, torn or

cut in 2-inch pieces (or Thanksgiving turkey leftovers)

1 c whole or crushed-berry cranberry sauce (not jellied)

How to make it

1. Heat gravy in a small saucepan until hot, about 2

minutes. Cut sweet potato into thin 1/4-inch slices.

2. Place slices on a plate, sprinkle with 1 tbsp water,

cover loosely with plastic wrap and microwave 6 to 7

minutes or until very soft.

3. Split rolls in half and pour 2 tbsp gravy on each half

and sprinkle sage on top.

4. Divide turkey into 4 equal portions and place on the

bottom half of rolls. Top with sweet potato slices.

5. Spread cranberry sauce over the top half of rolls, close

the sandwiches and add salt and pepper to taste.

CHICKEN WITH MINTY YOGOURTMakes 4 servings


8 chicken thigh portions, skinned

1 tbsp honey

2 tbsp lime or lemon juice

2 tbsp natural yogurt

4 tbsp chopped fresh mint

Salt and pepper to taste

How to make it

1. Slash the chicken flesh at intervals with a sharp knife.

Place in a bowl.

2. Mix the lime or lemon juice, honey, yogurt, seasoning

and half the mint.

3. Spoon the marinade over the chicken and leave to

marinate for 30 minutes. Line the grill pan with foil

and cook the chicken under a moderately hot grill

until thoroughly cooked and golden brown, turning

the chicken occasionally during cooking.

4. Sprinkle with remaining mint, serve with potatoes and

tomato salad.


TUNA SALAD WRAPSMakes 6 servings


1 6 1/2-ounce can tuna in spring water,

drained and rinsed

3 green onions with tops, chopped

2 tbsp chopped celery

2 tbsp chopped fresh parsley

1 medium carrot, shredded

1 small tomato chopped

2 tbsp chopped green pepper

3 tbsp reduced-calorie mayonnaise

2 tbsp Salsa or picante sauce

ground black pepper to taste

3 whole-wheat wraps, 7 inches in diameter

Accompaniments

6 lettuce leaves, rinsed and dried

1 medium tomato, sliced

6 fresh mushrooms, sliced

1/2 c alfalfa or bean sprouts

6 sprigs parsley

How to make it

1. Mix together all ingredients except wraps and the

accompaniments. Refrigerate for at least 1 hour.

2. Line each wrap with a leaf of lettuce, a slice of tomato,

mushroom slices and sprouts.

3. Add tuna salad and garnish with a sprig of parsley.

GREEN BEANS & TOASTED ALMONDSMakes 4 servings


1 pound green beans, stem ends trimmed

2 teaspoons extra-virgin olive oil

2 tablespoons chopped Almonds

1/4 teaspoon salt & freshly ground pepper to taste

How to make it

1. Cook beans in a large pot of boiling salted water until

just tender, 5 to 7 minutes. Drain.

2. Heat oil in a large nonstick skillet over low heat. Add

nuts and cook, stirring, until golden, about 1 minute.

Return the reserved beans to the pot and toss to

coat. Season with salt and pepper.


CASHEW CHICKEN SALADMakes 6 servings


2 c cooked chicken

1 small Delicious or Granny Smith apple, diced

1 small can pineapple tidbits (drain and reserve juice)

1 c finely diced celery

3/4 c chopped cashews

salt and pepper to taste

Dressing:

1 c mayonnaise

Reserved pineapple juice

2 tsp. poultry seasoning (don’t omit)

How to make it

1. Combine first six ingredients in large bowl. Blend

dressing ingredients in separate bowl and fold into

chicken mixture.

2. Cover and refrigerate at least 4 hrs before serving.

Good stuffed in ripe, chilled tomato and served on crisp

lettuce leaf with fresh asparagus and hot rolls.

CHICKEN WITH LEMON PASTAMakes 6 servings.


3 c chicken broth

1 tbsp honey

1 c water

1/8 tsp black pepper

1/2 tsp lemon peel, grated

1/2 lb linguini, uncooked

9 oz chicken breast strips, cooked

How to make it

1. In a saucepan, combine chicken broth, water, lemon

peel, lemon juice, honey, and black pepper.

2. Bring to a boil and add linguine. Reduce heat, cover,

and simmer 15 minutes, or until some liquid has been

evaporated; stirring occasionally.

3. Add chicken strips, cover and simmer five minutes, or

until linguine is tender and chicken is cooked through,

stirring occasionally.


EGG SALADMakes 4 servings


4 eggs

4 tablespoons mayonnaise

2 teaspoons sweet pickle relish

2 tablespoons green onion, finely chopped

salt to taste

freshly ground pepper to taste

whole grain bread

How to make it

1. Fill a small sauce pan with enough water to just

cover eggs and bring to a full boil. Reduce heat to

low and cover. Cook eggs for about 10 minutes.

2. Remove from heat, drain, and immediately cool

eggs with cold running water.

3. Peel eggs and finely chop. Mix in mayonnaise, pickle

relish, chopped onion, salt, and pepper.

4. Spread on whole grain bread. Garnish with lettuce

or sprouts (optional).

BAKED SWEET POTATOES WITH VEGETABLE TOPPINGMakes 6 servings.


6 medium sweet potatoes, about 2-3 pounds

1 small onion, chopped

1 small carrot, shredded

2 radishes, shredded

1/4 cup cucumber, peeled, chopped

2 tbsp cider vinegar

1 tbsp chopped fresh basil or 1/2 tsp dried basil

1/2 cup plain nonfat yogurt

1/4 cup grated Parmesan cheese

1/4 cup skim milk

1 tsp nonfat butter granules

Freshly ground black pepper to taste

How to make it

1. Preheat oven to 400°F. Bake potatoes for 50 minutes,

or until tender.

2. Combine onion, green onions, carrots, radishes,

cucumber, vinegar, and basil. Toss to mix well then

set aside.

3. Cut a 1-inch-thick slice off the top of each potato,

carefully scoop out the pulp and reserve the shells.

4. Mash potato pulp with yogurt, parmesan cheese, skim

milk, butter granules and pepper. Mix until smooth.

Stuff potato mixture into reserved shells.

5. Place on baking sheet and bake at 350°F for

30 minutes. Serve hot, topped with vegetable mixture.


SPANISH-STYLE SCRAMBLED EGGSMakes 3 servings


1 tsp vegetable oil

1 green onion, chopped

1 small ripe tomato, chopped

6 large egg whites

1 tbsp Salsa or picante sauce

Ground black pepper to taste

1 tbsp minced fresh cilantro or parsley

Garnish

Cilantro or parsley sprigs

1 tomato, cut into wedges

How to make it

1. In nonstick skillet, heat oil over medium-high heat.

2. Add onions and tomato, sauce until onions are soft,

1-2 minutes. Reduce heat to low.

3. In a bowl, combine egg whites, Salsa or picante sauce

and pepper, beat until frothy, add to the skillet.

4. Cook over low heat, stirring, until almost set, add

cilantro or parsley and stir until eggs are fully set.

5. Garnish with cilantro or parsley and tomato.

ROASTED CHICKENMakes 8 servings


1 small onion, peeled and quartered

3 cloves garlic, peeled and quartered

3 sprigs fresh tarragon

3 sprigs fresh thyme

1 5-pound chicken,

2 tbsp extra-virgin olive oil

1 tsp sea salt

1/2 tsp freshly ground pepper

How to make it

1. Preheat oven to 375°F.

2. Place onion, garlic, tarragon and thyme into the cavity

of the chicken. Tie the legs together with kitchen

string, mostly closing the cavity opening. Pull the

wings so the tips overlap on top of the breast; tie in

place, wrapping string around the wings and body.

Rub the chicken with oil, salt and pepper. Set in a

roasting pan, breast-side down.

3. Roast the chicken for 25 minutes. Turn breast-side up

and continue roasting, basting occasionally with pan

juices, until a thermometer inserted into the thickest

part of the thigh, without touching bone, registers

175°F, 1 1/4 to 1 1/2 hours. Transfer to a cutting

board; let rest for 10 minutes. Remove the string

before carving.


In this celebrity-obsessed, glam-filled world that we live in,

we’ve all read about megastars who train for months on

end for a movie role. But what if you have just weeks – or

even days – to get the shape and body you want and need?

That’s where Fitness Expert to the Stars Ryan Shanahan

comes in. Ryan is the internationally acclaimed trainer who

regularly works with superstars and private clients along with

the casts and crews of major feature films at his Personal

Training Studio located inside The Toronto Film Studios.

Because these superstars demand immediate results, Ryan

developed the world’s fastest, most efficient workout possible

– KettleWorx. And now you can transform your body just

like the celebrities do – in just six short weeks, 42 days, with

KettleWorx and the step-by-step guide you hold in your hand

– and with Ryan Shanahan as your personal, in-home trainer.

Ryan is the real deal, with the experience, the know-how

and the determination to help you create your own extreme

personal makeover. Over the last 20 years, he has played

professional hockey, represented Canada at the World

Duathlon Championship, completed 22 triathlons and 2

marathons. With just 7 weeks of training, he earned 2nd place

at the Heavyweight Drug Free Bodybuilding Contest in 2007.

He’s worked with some of the world’s top athletic trainers and

physiotherapists, and now he has taken that knowledge and

experience to “make it happen” for thousands of people just

like you.

RYAN SHANAHANKETTLEWORX CREATOR


I did my fit test yesterday and I have

dropped down almost 6% in body

fat percentage since the beginning of

KettleWorx! Thanks for kicking my butt

in the mornings.

CHRISTIN

Here are my current stats after following KettleWorx for 6 weeks

Weight lost: 15lbs.

Inches lost:

- waist - 3 1/8”

- hips - 2 1/4”

- chest - 4 1/4”

- thighs - 2” each

It’s been very exciting so far, and I’m totally pumped to keep going, now

that I have the tools! Thanks again for all of your help and encouragement.

I’ll definitely keep you posted.

REBECCA

Thanks for the KettleWorx workout DVD. My wife is already 7 lbs down

working out to your DVDs, it’s only been 5 weeks. The most amazing thing

is she is down 14” overall! (5 chest, 5.5 waist & 3.5 hips). This is simply

from a small diet improvement, walking our son in the stroller and your

DVD! We’re hoping to trim another 18lbs in 6 weeks. We’re very impressed

so far, we can’t wait to get started on the next phase!

KRIS

I totally love my waist and stomach - it

has been years, probably since I was in

my mid-20’s, since they looked so good.

ALICE

I can’t tell you how much I’m enjoying

your kettlebell workouts - they’re

interesting and challenging, and I

appreciate how encouraging and

motivating your training style is.

KettleWorx is more than I’d hoped for!

ALEXX

Here are my results after 1 month of your kettlebell workouts: 7.5 lbs gone.

5.5 inches gone. 1% body fat gone. Jeans that were too tight to breathe in

are now loose. I’m also seeing changes in the areas that you can never hit

in traditional workouts (back fat/bra bulge and that little area in front of the

arms by your armpit).

I enjoy seeing your smiling face in the morning. I’ll let you know results of

the next 6 weeks.

Thanks so much,

LIz

I just did the DVD first workout from start to finish and I got my fiancee

doing it too lol He was thinking it was easy when he first saw me doing

it and now he is burning in his legs and arms lol! I really love the ab one

where you are rowing!

LEONA

WORKS!TM


“Some people sit on the sidelines and watch it happen...Those who jump in feet first Make it Happen.”

Which one are you?- Ryan Shanahan


In FAT FREE IN 42 DAYS, KettleWorx’s companion guide to the exclusive KettleWorx Six Week Body Transformation, Ryan Shanahan guides you step by step to become stronger, fitter and healthier than you have ever been before. Ryan, personal trainer and fitness expert for the stars has drawn upon his wealth of experience to create the motivation and direction to do your best.

Learn the key food combinations to unlock maximum fat burning

Easy to follow work sheets to measure and track your progress

Weekly Trainer Challenges to turbo charge your motivation

Delicious, healthy recipes that are easy to cook at home

What foods burn fat and what foods store fat

Fast and easy weekly meal plans

and much more ....

To learn more about KettleWorx and Ryan Shanahan, go to www.kettleworx.com, to get the latest KettleWorx workout DVD’s, fitness advice and participate in Ryan’s blog.

The Global Leader in Kettlebell Fitness. www.kettleworx.com